Announcements
Because of our attendance in the PumpkinFest parade on Saturday September 29 we will only be having 1 class at 8AM. All other classes are cancelled.
Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes rower
dynamic…
Mobility
box hip stretch
box shoulder stretch
20 lateral leg swings
20 front leg swings
Weightlifting
Back Rack Lunge (5×12 across)
5-6 minutes to get to 70-80%
then 5×12 across
off the rack, step out step back
Metcon
Metcon (AMRAP – Reps)
5 rounds
AMRAP 2
200m Run
ME burpee box jump overs 24/20
Rest 2 minutes
your score is your highest set of burpee box jump overs